Shaheen Bhatt shares breathing technique for anxiety: ‘Short, sharp inhale, followed by a long exhale’

Shaheen Bhatt, sister of Bollywood actress Alia Bhatt, has shared a breathing technique to help manage anxiety. Known as the physiological sigh, it involves a deep inhale, a short sharp inhale, followed by a prolonged exhale. She suggested doing it several times when feeling anxious or overwhelmed.

Dr Chaitanya Sheoran, a consultant psychiatrist, explains the science behind the technique. A physiological sigh involves two consecutive inhales through the nose, with the second being shorter, and then a slow exhale. The second inhale re-inflates the tiny air sacs in the lungs. Slower exhalation helps reduce physiological arousal, which can be beneficial when the body's breathing pattern becomes rapid or shallow during anxiety.

The prolonged exhalation is particularly important as it can slow down the breathing, reduce the feeling of breathlessness and help shift the body from a heightened 'fight-or-flight' state to a calmer state. Studies suggest that cyclic sighing with repeated physiological sighs can reduce respiratory rate, subjective stress, and improve mood.

However, Dr Sheoran emphasizes that the physiological sigh should be seen as a short-term soothing strategy, not a treatment for an anxiety disorder. It is best used to manage acute physical symptoms of anxiety, and regular practice can help build familiarity with the breathing pattern. During an acute episode, the technique may help settle some of the physical symptoms associated with anxiety.